Are you looking for the best and the ultimate product for your hair and skin beauty? Then you should go no further than biotin. It is touted as the best thing for your hair, skin, and nails. This vitamin is used as a supplement and benefits both the internal and external health of the person who consumes this. So what is biotin and how does it help?
What is biotin?
Biotin is a part of the Vitamin B complex family and is also known as Vitamin H. It is a water-soluble vitamin and is an essential nutrient for the body. It is a substance that is needed for the activity of 5 different enzymes. It metabolizes various nutrients like carbs, protein, and fats and functions to produce energy. It aids in breaking down the fatty acids and proteins in the diet. Biotin is also essential for gene regulation and cellular signaling.
Biotin is produced in the body by the microbiomes in the gut and is needed in micro amounts.
There are many biotin rich-foods that can be consumed to ensure that the body gets enough biotin. Some of them are egg yolk, avocado, salmon, nuts, cheese, and banana.
Should biotin be taken as a supplement?
Biotin is needed by the body in very small quantities but yet there are many people who suffer from biotin deficiency. That is because of the fad diet they follow or due to the lack of nutritious food they consume. Biotin from the natural food you consume is enough for the body but if you don’t consume enough natural food then you may end up with a deficiency. In such cases, when there is proof that the body is not getting enough biotin, supplements can be taken in the dosage prescribed by a doctor.
Lack of biotin in the body can also be due to reasons like a chronic disease where patients are unable to consume regular food, issues in the gut or due to enzyme deficiencies. Women who are pregnant or are lactating need more than the normal amount of this micronutrient as the body breaks it down much faster than it would normally.
Symptoms of biotin deficiency
This form of deficiency is rare and is mostly due to a lack of a balanced diet, smoking, genetic disorder, chronic diseases like Crohn’s disease and alcoholism. Even the usage of antibiotics for the long term can result in biotin deficiency as the gut bacteria is altered. Symptoms are:
- Skin rashes
- Hair loss or alopecia
- Brittle and thin hair
- Brittle nails
- Seborrheic dermatitis
The symptoms tend to go away once it is treated with supplements, but before treating it is best to get it checked by a doctor.
Beauty benefits of biotin
Biotin is necessary for the growth of healthy hair, nails, and skin. Apart from the external health benefits, there are many internal health benefits too. You can learn more about biotin here, but if you are more worried about your external health like dry skin or the appearance of your skin, be assured that biotin is really helpful. There are many studies that show that taking biotin supplements aids in treating brittle nails, making the hair stronger, etc. Read below to know about its beauty benefits.
Strengthens hair: Hair mostly comprises of keratin and the B Vitamins are the sources that aid in creating amino acids. That in-turn helps in producing keratin. There are numerous studies conducted which indicate that consuming biotin-rich foods or taking supplements in small doses can boost the growth of hair and also make it look thicker. In many studies where participants had thinning hair saw an increase in hair growth as well as thickness after taking biotin supplements.
Another study has shown that when biotin is taken along with Vitamin C, zinc, silica, and marine protein the hair fall was significantly less and the hair became stronger and thicker over a three-month period. The hair growth was also at a faster rate.
Healthy skin: The role of biotin in the health of the skin is being researched, initial reports suggest that having low levels of biotin in the body can affect skin health. As per studies, just like how biotin aids in producing keratin, it also creates fatty acids that are essential for skin nourishment and complexion. It helps in metabolizing fat and that in-turn aids in promoting skin health. The fatty acids produced by biotin helps in keeping the skin supple and hydrated. Biotin assists in new cell production and aids in the proper functioning of oil glands which results in an improved skin appearance.
Strengthens brittle nails: Several studies have shown positive results on the effects of using biotin to strengthen brittle nails. A study showed that this vitamin can increase the thickness of the nail by up to 25% in people who suffer from weak nails. Another study showed that more than 60% of the participants saw an improvement in their nail quality after taking biotin supplements for 6 months. So almost all the studies point to similar results of nail strengthening after taking biotin. So for stronger nails and thicker nail plate consume enough biotin.
Improves muscle mass and tissues: The muscle mass and tissues do not last forever and to maintain a healthy level of tissues, the body needs nutrients. One of the vital nutrients is biotin, it aids in boosting the growth and maintenance of healthy body tissues and muscles. It is also useful in repairing muscle tissues and reduces soreness and inflammation.
Biotin is for men too
Biotin is not just for women but also for men too. Consuming biotin in the right proportions is essential for the growth of hair and its thickness. It is not only necessary for the hair on the man’s head but also for beard and mustache too. Biotin helps in keeping the nails strong, and skin healthy.
Biotin is a water-soluble nutrient and hence it does not stay in the body for long as it gets flushed out. The biotin supplements are usually safe and most people will not have any side-effects.